Resistance Cable

Lower Body TM

Split Stance Lunge to Press

+ Setup: Hold handles at sides of body,
place middle of tubing under arch of one
foot. Step back and place ball of other
foot on floor as seen. Bend arms and raise
hands just in front of anterior shoulders.
Tubing should rest outside of arms.

+ Motion: Keep shoulders over hips with

chest lifted up, pull abdominals in,
perform lunge and focus on lowering back
knee 2" from floor. Front knee should be
over mid-foot and back knee slightly
behind hip. Keep natural arch in low back
throughout and stand upright while
pressing arms directly over shoulders.
Start Middle Finish

Perform 10-15 repetitions, reverse foot position & repeat.

Reverse Lunge with Bicep Curl + Setup: Keep arms relaxed and step back
with other leg onto ball of back foot. Keep
shoulders over hips with chest lifted up,
pull abdominals in, perform lunge and
focus on lowering back knee 2" from floor.
Front knee should be over mid-foot and
back knee slightly behind hip. Keep
natural arch in low back throughout. Stand
up and return to start position. Bend
elbows and perform curling action by
turning palms up at hip height. Reverse
curling action.

+ Motion: Hold handles at sides of body,

place middle of tubing under arch of one
foot and place other ball of foot slightly
behind heel.
Start Middle Finish

Perform 10-15 repetitions, reverse foot position & repeat.

+ Setup: Move door anchoring attachment

1 Leg Squat & Reach to Row next to one handle and insert into bottom
of door. Tug on tubing to make sure it is
securely anchored. Hold other handle in
one hand and walk backwards until tubing
fully lengthens.

+ Motion: Stand on leg opposite of hand,

holding handle and place toes of other leg
on floor slightly behind body as seen. Pull
abdominals in, lift leg, and simultaneously
squat on other leg while reaching toward
door. Eyes should look towards attachment
site. Focus on moving rib cage toward thigh
of squatting leg and rising opposite leg up
until natural arch of low back restores.
Rise out of squat to upright position while
performing rowing motion. Focus on pulling
Start Middle Finish toward lower ribcage while flexing hip.

Perform 10-15 repetitions, reverse foot & hand positions and repeat.
 Resistance Cable
Lower Body TM

Standing Alternate Leg Hip Abduction

+ Setup: Hold handles at sides of body,

position tubing under arch of each foot at
hip width and stand tall.

+ Motion: Shift weight slightly to the right,

pull abdominals in and simultaneously lift
left leg while pressing outward with
straight leg. Slowly return to starting
Start Middle Finish position, repeat on opposite side.

Continue in an alternating fashion for 10-15 repetitions with each leg.

Seated Forearm Supported + Setup: Move door anchoring attachment

Hip Adduction next to one handle and insert into bottom
of door. Tug on tubing to make sure it is
securely anchored. Lengthen tubing fully
from door in a straight line. Sit next to
handle, grasp handle in one hand and push
end of tubing through handle with both
hands to make a loop. Place loop over ankle
of leg closest to door. Scoot buttocks
backwards and align ankle with door
attachment. Lie back and support forearms
on floor as seen. Bend non-resisted leg and
place foot flat on floor while moving
exercising leg away from body as seen.

+ Motion: Pull abdominals in, scissor

Start Finish straightened leg up and inward until knee
contacts other knee.

Perform 10-15 repetitions, turn body opposite direction and repeat.

 Training Muscles
Harbinger Cables are available in light, medium and heavy
Harbinger Bands, including Cables, Rings and Figure
resistances. ™
8's, are designed to shape, tone and further define
your muscles. Our guide of variable resistance
exercises will help you to increase lean muscle Upper Trapezius/
mass and improve overall body composition. Medial Deltoid Anterior Deltoid/
(Exer. 4) Medial Deltoid
(Exer. 1)
Following are general guidelines in using Harbinger
Lower Trapezius/
Cables. Please read carefully and follow the Latissimus Dorsi/ Biceps/
instructions: Triceps Posterior Deltoid
(Exer. 3) (Exer. 2)
1. Inspect the rubber tubing before each exercise
Triceps Biceps
session for any nicks or tears. (Exer. 6)
(Exer. 5)
2. Perform each exercise in a slow and controlled
manner.
3. Perform each exercise only as portrayed in this
Exercise Guide.
4. Avoid holding your breath during the entire
repetition. Exhale through pursed lips during the
exertion phase.
5. Perform 1-3 sets of 8-15 repetitions of each
exercise. Rest 30-90 seconds between each set.
6. Perform an equal number of exercises with each
arm to avoid developing muscular imbalances.
7. Never forcefully or rapidly lock out elbow joint
when straightening leg. Keep wrists firm.
Harbinger Cables feature a nylon door attachment.
Simply slip nylon loop over Cable handle. Secure attachment
8. Be sure to stand firmly on the tube to avoid
in door by opening door, placing nylon seam behind door
slipping which may cause injury. and closing door securely. Give cable a firm tug to insure
cable is securely anchored.
9. If you are unable to complete 8-15 repetitions
of the exercise as demonstrated, choose a
Harbinger Cable of lesser resistance. If you are
not fatigued by 8-15 repetitions of the exercise
as demonstrated, choose a Harbinger Cable of
greater resistance.
10. Consult your physician before beginning any Look for Harbinger's complete line of Ankle/Wrist Weights,
type of exercise program. Wrist/Ankle Weights, Jump Ropes, Resistance Bands, Stretch
Rope, Grip and Exercise Mats at www.harbingerfitness.com.
Fitness Guide
Cables
 1 OVERHEAD PRESS 2 STANDING LOW ROW 3 STRAIGHT ARM PULLDOWN
START START
Stand in a square stance with Anchor Cable at top of door.
Cable placed under arches of Grasp hands and back away
feet and soften knees. from insertion to desired
tension level.
Grasp handles and bring hands
up to a comfortable position Assume a square stance
just in front of shoulders. slightly wider than shoulder
width and raise hands slightly
above shoulder height.
FINISH START FINISH FINISH
Maintain the 1/4 squat, keep Anchor Cable just above waist With firm wrists, pull back while Press downward while
wrist firm, press upward and height. Grasp a handle in each expanding the chest and lifting expanding chest and lifting rib
back. Finish with hand directly hand and move away from the rib cage. Finish with wrists cage. Hands finish slightly
over shoulder. attachment site to desired just outside lower rib cage, outside hips with shoulder
tension level and assume a arms at 90˚angles, and blades squeezed together.
quarter-squat position. shoulder blades squeezed
Extend arms fully with palms together.
facing each other.
Cables
START START FINISH START
Stand in a square stance. Place Anchor Cable at waist height, Start with hands parallel to Stand in a square stance with
Cable under arch of front foot grasp handles with thumbs outer-lower portion of chest in Cable placed under arch of
(easier) or both feet (harder). pointing up. Face attachment a thumbs up position. With firm front foot (easier) or both
in a square stance. wrists, press down and back and feet (harder).
Grasp handles, maintain a slight gradually turn forearms back
bend in elbows and position Bend elbows forming two right while straightening arms fully. Grasp handles and straighten
arms straight down from angles and squeeze shoulder End with palms facing back and arms naturally under shoulders
shoulders with palms facing blades together. elbows behind torso. with palms forward.
thighs.
FINISH FINISH
Bend and flare elbows from Keep upper arms stationary
sides of body and face palms and bend elbows until biceps
toward floor. Hands are kept are fully contracted. Palms of
just above elbows as they are hands end facing front portion
moved away from sides of body. of shoulders with elbows
Finish with upper arms at directly under shoulders.
shoulder height.
4 STANDING SIDE RAISE 5 STANDING PRESS BACK 6 STANDING ARM CURL
 Resistance Cable
Lower Body TM

Standing Alternate Leg Hip Abduction

Seated Forearm Supported Ł 2 Leg Squat
Hip Abduction

Start Finish Start Finish

Perform 10-15 repetitions. Perform 10-15 repetitions.

+ Setup: Place tubing on floor, lie on back, grasp + Setup: Hold handles at sides of body, position
tubing and place one handle in each hand. Bring tubing under arch of each foot slightly wider than
knees toward chest and place tubing over arch of hip width, and toe out slightly. Bend arms and
each foot with door anchoring strap in between raise hands just in front of anterior shoulders.
feet. Straighten legs and raise legs up and back Tubing should rest against outside of arms.
until lower back flattens. Switch handles in hands
and cross wrists to form an X with tubing with + Motion: Keep shoulders over hips with chest lifted
hands just below knees. up, pull abdominals in, sit back and perform squat
motion. Keep heels down and maintain natural low
+ Motion: Pull abdominals in and slowly press back curvature during squat. The shoulders should
outward with straight legs until outer hip align directly over ankles in bottom squat
musculature fully contracts. Do not allow legs to position.
drop. Move feet further apart from start position
to create less tension.
 WARNING
Harbinger Product Safety Notice

Resistance Cables are for all fitness levels, and can be used in a variety of
exercises and difficulty levels. Go to www.harbingerfitness.com for
exercise information. Other uses are not recommended. Serious injury can
occur when not used properly.

In addition to the attached and posted instructions for use, please observe
the following precautions every time before using:
1. Inspect cables prior to each use. Look for nicks, tears, punctures or
other defects that may cause the cables to break.
2. DO NOT use cables if damage or defects are found.
3. Avoid exercises that involve stretching the cables toward the
head/face to avoid head injuries.
4. Do not use woven nylon door jamb device to attach cables to any
training equipment. It is not a machine attachment piece, and is for
insertion into the door jamb only.
5. For proper use of the door jamb device, the stitched and folded end
is inserted in the opening in between the door and the jamb. Once
this is done, close the door and pull on the nylon strap to ensure
that the strap is securely anchored. Do this before using the cables.
6. Do not affix cables to stationary objects or attempt to shorten cable
length.
7. Never stretch cables more than three times their resting length.
8. Never have someone hold the cables at one end while stretching the
cables away from you.
9. These cables are not designed for water based exercise.
10. Keep cables away from heat and cold. Do not wear sharp objects
such as rings and footwear with metal spikes or cleats when using.
11. Resistance cables are not a toy and children should only use with
adult supervision.
12. Life expectancy of this product is consistent with the amount of
usage sustained. As a precaution, resistance cables should be
replaced every year if used in an institutional or commercial setting
and every two years if used strictly for personal use.
13. Always consult a physician before beginning any exercise program.

HARBINGER SPORTS INC. ASSUMES NO LIABILITY FOR INJURY OR DAMAGES THAT MAY OCCUR WITH THE USE OF THIS
PRODUCT. THE CONSUMER ASSUMES ALL LIABILITY AND USES THIS PRODUCT AT THEIR OWN RISK.

5/8/2008 Resistance Cable Product Warning-Revised